Fithouse Programming- Aug 13-18

It's TESTING week!!! We will be testing our 1RM Snatch and Clean and Jerk. This is your chance to showcase your efforts. Get ready to ring the PR bell and share your PR's on the chalkboard.

 

Monday

 

20 Mins to establish a 1RM Snatch

 

5 Rounds each for time

12 Deadlifts #95/65

9 Push Press

6 OHS

Rest 1 min after each round

20 Min Cap

 

Tuesday

 

20 Mins to establish a 1RM Clean and Jerk

 

For time

800m Row

40 Thrusters #45/35

20 C2B Pull Ups

HARD EFFORT. 8 min CAP

 

Wednesday

 

AMRAP 32

Run 2 Laps

12 Push Ups on Dumbells

12 DB Box Step Overs #35/25, 24"/20"

2 Lengths Bear Crawl

 

Thursday

 

10 Rounds @ High Effort

 

10 Wall Balls

8 T2B

6 Burpees

4 Hang Power Clean and Push Press #115/75

Rest 1 min between rounds

40 Min Cap

 

Friday

 

EMOM 12

M1: 10 DB Bent Over Rows, 3 seconds down

M2: 14 Overhead Lunge #95/65

M3: 50 Double Unders

 

Rest 5 mins, then

 

EMOM 12

M1: 10 Pistols, slow and controlled

M2: 14 OHS #95/65

M3: 50 Double Unders

 

Saturday

 

AMRAP 4

400m Run

12 Pull Ups

Max KB Swings #53/35

 

Rest 2 mins, then

 

AMRAP 4

400m Run

20 Push Ups

Max Wall Balls #20/14

 

Rest 2 mins, then

 

AMRAP 4

400m Run

12 Pull Ups

Max KB Swings #53/35